- 5 min row machine
- Leg press (6 holes showing) : 12@34kg, 12@43kg, 12@52kg, 12@61kg, 12@70kg, 12, 12
- Dumbbell shoulder press (seated): 9@14kg (each side), 8, 7 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 8@27.5kg, 8@25kg, 8@22.5kg (3-min rests)
Time: 50 minutes
Weight: 74.1kg